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Coconut vs. Red cabbage — In-Depth Nutrition Comparison

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What are the main differences between coconut and red cabbage?

  • Coconut is richer in manganese, copper, fiber, iron, and selenium, yet red cabbage is richer in vitamin C, vitamin K, vitamin A, and vitamin B6.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Coconut has 26 times more copper than red cabbage. Coconut has 0.435mg of copper, while red cabbage has 0.017mg.
  • Red cabbage contains less saturated fat.
  • Red cabbage has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Cabbage, red, raw types in this comparison.

Infographic

Coconut vs Red cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +46.5%
Contains more IronIron +203.8%
Contains more CopperCopper +2458.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +276.7%
Contains less SodiumSodium -25.9%
Contains more ManganeseManganese +517.3%
Contains more SeleniumSelenium +1583.3%
Contains more CalciumCalcium +221.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B3Vitamin B3 +29.2%
Contains more Vitamin B5Vitamin B5 +104.1%
Contains more FolateFolate +44.4%
Contains more Vitamin CVitamin C +1627.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B6Vitamin B6 +287%
Contains more Vitamin KVitamin K +19000%
Contains more CholineCholine +41.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +132.9%
Contains more FatsFats +20831.3%
Contains more CarbsCarbs +106.6%
Contains more OtherOther +47.7%
Contains more WaterWater +92.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +11775%
Contains more Poly. FatPolyunsaturated fat +357.5%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Red cabbage
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Red cabbage DV% diff.
Saturated fat 29.698g 0.021g 135%
Vitamin C 3.3mg 57mg 60%
Manganese 1.5mg 0.243mg 55%
Fats 33.49g 0.16g 51%
Copper 0.435mg 0.017mg 46%
Vitamin K 0.2µg 38.2µg 32%
Fiber 9g 2.1g 28%
Iron 2.43mg 0.8mg 20%
Selenium 10.1µg 0.6µg 17%
Calories 354kcal 31kcal 16%
Vitamin B6 0.054mg 0.209mg 12%
Phosphorus 113mg 30mg 12%
Zinc 1.1mg 0.22mg 8%
Vitamin A 0µg 56µg 6%
Monounsaturated fat 1.425g 0.012g 4%
Magnesium 32mg 16mg 4%
Protein 3.33g 1.43g 4%
Vitamin B2 0.02mg 0.069mg 4%
Potassium 356mg 243mg 3%
Calcium 14mg 45mg 3%
Carbs 15.23g 7.37g 3%
Vitamin B5 0.3mg 0.147mg 3%
Folate 26µg 18µg 2%
Polyunsaturated fat 0.366g 0.08g 2%
Fructose 1.48g 2%
Vitamin B3 0.54mg 0.418mg 1%
Vitamin E 0.24mg 0.11mg 1%
Choline 12.1mg 17.1mg 1%
Net carbs 6.23g 5.27g N/A
Sugar 6.23g 3.83g N/A
Sodium 20mg 27mg 0%
Vitamin B1 0.066mg 0.064mg 0%
Tryptophan 0.039mg 0.012mg 0%
Threonine 0.121mg 0.039mg 0%
Isoleucine 0.131mg 0.034mg 0%
Leucine 0.247mg 0.046mg 0%
Lysine 0.147mg 0.049mg 0%
Methionine 0.062mg 0.014mg 0%
Phenylalanine 0.169mg 0.036mg 0%
Valine 0.202mg 0.048mg 0%
Histidine 0.077mg 0.024mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Red cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
33%
Red cabbage
Minerals Daily Need Coverage Score
63%
Coconut
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Red cabbage
Red cabbage is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 29.677g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 27)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $2.3)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.